-
DISCIPLINE
-
Session 1
- SQUAT
8×8 – 60% OF 1 RM
TRAINING VIDEO
- LEG PRESSES
4 SETS OF 8-12 REPS + 10%
TRAINING VIDEO - WALK LUNGE (DB)
3 SETS OF 20 REPS
TRAINING VIDEO - BICEP CURL
8×8 – 60% OF 1 RM
TRAINING VIDEO - CRUNCHES
4X30
TRAINING VIDEO
- SQUAT
-
SEsSiOn 2
- BENCH PRESS
8×8 – 60% OF 1 RM
TRAINING VIDEO
- DECLINE CHEST FLYS
4 SETS OF 8-12 REPS
TRAINING VIDEO
- STANDING CABLE FLYS
3 SETS OF 20 REPS
TRAINING VIDEO
- HAMSTRING CURL
8×8 – 60% OF 1 RM
TRAINING VIDEO
- HANGING KNEES – WEIGHTED
4X8
TRAINING VIDEO
- BENCH PRESS
-
SESsioN 3
- DEADLIFT
8×8 – 60% OF 1 RM
TRAINING VIDEO
- LYING PULL OVERS
4 SETS OF 8-12 REPS
TRAINING VIDEO
- PULL DOWN WIDE GRIP
3 SETS OF 20 REPS
TRAINING VIDEO - TRICEP PUSH
8×8 – 60% OF 1 RM
TRAINING VIDEO
- ROPE CRUNCH
4X25 + 10%
TRAINING VIDEO
- DEADLIFT
-
SESSION 4
- SHOULDER PRESS
8×8 – 60% OF 1 RM
TRAINING VIDEO
- UPRIGHT ROW
4 SETS OF 8-12 REPS
TRAINING VIDEO - MACHINE SHOULDER PRESS
3 SETS OF 20 REPS
TRAINING VIDEO
- CALF RAISES
8×8 – 60% OF 1 RM
TRAINING VIDEO
- CANOES
4X20
TRAINING VIDEO
- SHOULDER PRESS
-
PHASE
- BUILD
- SHAPE
- ISOLATE
- ABS
- BUILD
-
REP TEMPO
- 2 / 0 / 1
- 4 / 0 / 2
- 1 / 0 / 1
- 2 / 0 / 2
-
SETS
- 8 x 8
- 4 x (8 – 12)
- 3 x 20
- 4 x 20
-
REST PERIOD
- 60 seconds
- 90 seconds
- 60 seconds
- 30 seconds
- 60 seconds
Remember to take 30g of waxy maize and 30g of protein during or after your workout. This has been factored into your diet plan for the week.